Band Standing Single Arm Row
Band Standing Single Arm Row Exercise Description
The Band Standing Single Arm Row is a unilateral horizontal pulling exercise using an anchored resistance band. It primarily trains the latissimus dorsi, mid-to-lower trapezius, rhomboids, and posterior deltoid, with assistance from the biceps and forearm flexors. Because it’s performed one side at a time, it also challenges trunk stability to resist rotation, encouraging a neutral spine and controlled scapular motion. The movement emphasizes scapular retraction and depression while the elbow drives past the torso. Bands provide constant tension through the range of motion and an easy setup, making the exercise accessible while still effective for building sound pulling mechanics. Use smooth, controlled reps and keep the torso quiet to focus the work on the back and scapular stabilizers.
- Muscle Groups: Back, Delts, Lats, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Teres Major
- Stabilizing Muscles: External Obliques, Flexor Digitorum Superficialis, Internal Obliques, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Band Standing Single Arm Row Exercise
‘- Anchor the band securely at about mid‑torso height.
– Stand facing the anchor, feet hip‑width; use a slight staggered stance if it helps balance.
– Soften the knees and hinge slightly at the hips; keep ribs stacked over pelvis and spine neutral.
– Grasp the band with a neutral grip (palm facing in), arm extended; square hips and shoulders to the anchor.
– Lightly brace your midsection; keep the shoulder away from the ear.
– Initiate by drawing the shoulder blade back and down, then pull the elbow along your side toward the lower ribs/waist.
– Stop when the hand reaches your side without rotating the torso or flaring the ribs; keep the wrist neutral.
– Pause briefly with the scapula retracted; avoid shrugging.
– Return slowly, allowing the arm to re‑extend and the shoulder blade to protract under control while the trunk stays still.
– Adjust your distance from the anchor to set appropriate band tension.
– Switch sides and repeat with the same form.
Band Standing Single Arm Row Tips
‘- Anchor the band at about mid‑torso height before you start.
– Stand facing the anchor with feet about hip‑width, using a slight staggered stance if it helps your balance.
– Soften your knees and hinge slightly at the hips while keeping your ribs stacked over your pelvis and your spine neutral.
– Square your hips and shoulders to the anchor and use a neutral grip with the arm extended.
– Lightly brace your midsection and keep the working shoulder away from your ear.
– Initiate each rep by drawing the shoulder blade back and down before driving the elbow along your side.
– Aim your elbow toward your lower ribs/waist and stop when your hand reaches your side without rotating your torso or flaring your ribs.
– Keep your wrist neutral and pause briefly with the scapula retracted, avoiding any shrugging.
– Return the arm slowly, letting the shoulder blade protract under control while keeping your trunk still.
– Adjust how far you stand from the anchor to find appropriate band tension and repeat on the other side with the same form.
Band Standing Single Arm Row Beginner Introduction
The Band Standing Single Arm Row is a resistance band pulling movement done with one arm at a time. This standing variation centers on the back, especially the lats, upper back, and rear shoulders, with help from the biceps and forearms. Because only one side works at once, the torso has to stay steady, which brings the core into play and encourages a strong, aligned position from head to hips throughout the motion.
The pull comes from drawing the shoulder blade back and slightly down while the elbow travels alongside the body, finishing near the lower ribs or waist. Bands provide steady tension as the arm moves, so the muscles stay engaged through the entire path, both while pulling in and while returning to the start. The emphasis sits on smooth, deliberate movement, clear shoulder-blade action, and a stable trunk rather than speed or heavy loading. This makes the exercise a useful option for practicing solid band row mechanics in a simple, adaptable setup.